247 lines
No EOL
10 KiB
Markdown
247 lines
No EOL
10 KiB
Markdown
# MotivAri
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*A lightweight, personalized health and diet management app for Iván Juanes.*
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---
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## Overview
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**MotivAri** is a single-user application designed to manage dietary plans, shopping lists, and health recommendations tailored specifically for a 26-year-old woman with **fatty liver (MASLD/NAFLD)** and **Polyendocrine Metabolic Ovary Syndrome (PCOS)**. The app focuses on a **low-inflammatory diet**, **weight management**, and **condition-specific improvements** while adhering to a **£20-25 weekly budget** in the UK.
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The app avoids generic advice and instead provides **hyper-specific, actionable, and unprofessional-but-effective** guidance based on the user’s unique needs, preferences, and medical context.
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---
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## Core Features
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### 1. Dietary Guidelines
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**Purpose:** Provide clear, condition-specific food recommendations.
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#### ✅ Emphasized Foods
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- **Healthy Fats:** Olive oil, avocados, nuts, seeds, fatty fish (sardines, mackerel)
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- **High-Fiber:** Lentils, chickpeas, oats, vegetables, berries
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- **Lean Protein:** Chicken, turkey, eggs, tofu, white fish
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- **Low-GI Carbs:** Sweet potatoes, quinoa, brown rice, whole grains
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- **Anti-inflammatory:** Turmeric, ginger, garlic, green tea, leafy greens
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- **Omega-3:** Flaxseeds, chia seeds, walnuts, oily fish
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#### ❌ Avoided Foods
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- Refined carbs (white bread, pasta, pastries, sugary cereals)
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- Added sugars (sweets, soda, fruit juices, flavored yogurts)
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- Processed foods (ready meals, crisps, processed meats)
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- Trans fats (fried foods, margarine, packaged snacks)
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- **Alcohol (completely avoided)**
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#### 🎯 Macro Targets (Daily)
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| Macro | Target Range |
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|-------------|--------------|
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| Carbs | 30-40% |
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| Protein | 30% |
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| Fats | 30-40% |
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---
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### 2. 7-Day Meal Plan
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**Purpose:** Rotating, budget-friendly meals to ensure variety and adherence.
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#### Breakfast Options
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1. **Overnight oats:** 40g oats + 1 tbsp chia seeds + 150ml unsweetened almond milk + cinnamon
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2. **Scrambled eggs:** 2 eggs + spinach + 1 slice wholemeal toast
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3. **Greek yogurt bowl:** 150g plain Greek yogurt + 50g frozen berries + 1 tbsp flaxseeds
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4. **Avocado toast:** 1 slice wholemeal bread + ¼ avocado + chili flakes
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#### Lunch Options
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1. **Lentil soup:** Red lentils + carrots + celery + tomatoes + turmeric
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2. **Chickpea salad:** Chickpeas + cucumber + tomato + red onion + lemon + olive oil
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3. **Tuna salad:** Canned tuna + mixed beans + red onion + olive oil + lemon
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4. **Sweet potato & black bean bowl:** Roasted sweet potato + black beans + spinach + salsa
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#### Dinner Options
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1. **Baked salmon:** Salmon fillet + roasted broccoli + quinoa
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2. **Chicken stir-fry:** Chicken breast + mixed frozen veggies + soy sauce + brown rice
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3. **Vegetable curry:** Chickpeas + cauliflower + spinach + light coconut milk + brown rice
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4. **Stuffed peppers:** Bell peppers + lentils + tomatoes + herbs
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5. **Omelette:** 2 eggs + mushrooms + spinach + 1 slice wholemeal toast
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#### Snacks (1-2/day)
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- Handful of mixed nuts (30g)
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- Carrot & cucumber sticks with hummus
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- Apple with 1 tbsp peanut butter
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- Hard-boiled egg
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- Greek yogurt with cinnamon
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---
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### 3. UK Budget Shopping List (£20-25/week)
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**Purpose:** Affordable, nutrient-dense groceries for the week.
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#### 🥫 Pantry Staples (One-Time Purchase)
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| Item | Quantity | Estimated Cost |
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|---------------------|----------|----------------|
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| Olive oil | 500ml | £3.50 |
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| Oats | 1kg | £1.20 |
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| Brown rice | 1kg | £1.00 |
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| Lentils (dry) | 500g | £1.00 |
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| Chickpeas (canned) | 4x400g | £1.60 |
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| Canned tomatoes | 4x400g | £1.60 |
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| Peanut butter | 340g | £1.50 |
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| Cinnamon | - | £0.80 |
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| Turmeric | - | £0.80 |
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| Dried herbs | - | £1.00 |
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#### 🥦 Weekly Fresh Foods
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| Item | Quantity | Estimated Cost |
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|---------------------|----------|----------------|
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| Frozen mixed berries| 500g | £1.50 |
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| Frozen mixed veg | 1kg | £1.00 |
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| Spinach | 200g | £0.80 |
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| Carrots | 1kg | £0.50 |
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| Onions | 1kg | £0.60 |
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| Garlic | - | £0.50 |
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| Eggs | 6-12 | £1.50-2.00 |
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| Canned tuna | 2 tins | £2.00 |
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| Canned sardines | 2 tins | £2.00 |
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| Chicken breast | 500g | £3.00 |
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| Sweet potatoes | 1kg | £1.00 |
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| Apples | 6 | £1.20 |
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| Bananas | 6 | £1.00 |
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| Greek yogurt | 500g | £1.50 |
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**Total:** ~£22-25 (Aldi/Lidl prices, 2026)
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---
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### 4. Meal Prep Schedule
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**Purpose:** Simplify weekly cooking and reduce decision fatigue.
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#### Sunday (Prep Day)
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- Cook **lentil soup** (4 portions)
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- Roast **chickpeas** for snacks
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- Hard-boil **4 eggs**
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#### Weekly Meal Rotation
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| Day | Breakfast | Lunch | Dinner |
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|-----------|----------------------|------------------------|---------------------------------|
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| Monday | Overnight oats | Lentil soup + toast | Baked chicken + sweet potato |
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| Tuesday | Greek yogurt + berries| Chickpea salad | Tuna + mixed beans salad |
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| Wednesday | Scrambled eggs | Leftover lentil soup | Chicken stir-fry + brown rice |
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| Thursday | Overnight oats | Sweet potato bowl | Omelette + mushrooms |
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| Friday | Greek yogurt + cinnamon| Chickpea salad | Vegetable curry + brown rice |
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| Saturday | Avocado toast | Leftover curry | Stuffed peppers |
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---
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### 5. Budget & Nutrition Tips
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#### Save Money
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- Buy **frozen** (berries, veggies, fish)
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- Use **dried pulses** (cheaper than canned)
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- **Batch cook** and freeze
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- Choose **seasonal produce**
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- Stick to **own brands** (Aldi/Lidl)
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- **Bulk buy** staples (rice, oats, pulses)
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#### Boost Nutrition
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- Add **turmeric + black pepper** to meals (anti-inflammatory)
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- Use **cinnamon** in oats/yogurt (blood sugar control)
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- Drink **green tea** instead of coffee
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- Use **apple cider vinegar** in dressings (insulin sensitivity)
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#### Hydration
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- **2-3L water/day** (add lemon/cucumber for flavor)
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- **Herbal teas** (peppermint, ginger, chamomile)
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- Avoid sugary drinks and excessive caffeine
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---
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### 6. Lifestyle Recommendations
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#### Exercise
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- **150 mins/week** moderate exercise (brisk walking, swimming, cycling)
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- **Strength training 2-3x/week** (improves insulin sensitivity)
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- **Daily movement:** Aim for 10,000 steps
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#### Sleep
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- **7-9 hours/night** (poor sleep worsens insulin resistance)
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- **Consistent bedtime** (regulates hormones)
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#### Stress Management
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- **Meditation/yoga** (reduces cortisol, which worsens PCOS)
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- **Deep breathing** (5 mins daily)
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- **Adequate rest** (stress increases inflammation)
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---
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### 7. Supplements (Optional)
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**Note:** Always check with a doctor before starting supplements.
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| Supplement | Purpose | User's Notes |
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|------------------|----------------------------------|---------------------------------------|
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| Omega-3 | Reduces inflammation | - |
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| Vitamin D | Common deficiency in PCOS | **Will start taking** |
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| Magnesium | May improve insulin sensitivity | - |
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| Inositol | Improves PCOS symptoms | **To discuss with Javier** |
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| Folic Acid | Addresses anemia | **User has chronic deficiency** |
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**User's Current Intake:**
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- No pills, vitamins, or supplements (except **Vitamin D**, which will be started).
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- Previously took a **multivitamin** but stopped after improving diet.
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- **Folic acid** is beneficial due to recurring anemia.
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---
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## User-Specific Notes
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- **Name:** Iván Juanes (app is for a female user, but managed by Iván)
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- **Medical Context:** Fatty liver (MASLD/NAFLD) + PCOS
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- **Budget:** £20-25/week (UK, Aldi/Lidl preferred)
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- **Dietary Preferences:**
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- Avoids alcohol completely
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- Prefers **whole, unprocessed foods**
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- Open to **frozen and canned** for budget reasons
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- **Supplement Philosophy:**
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- Prefers **diet-first approach** (avoids supplements unless necessary)
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- **Vitamin D** is the only supplement to be introduced immediately
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- **Inositol and folic acid** are under consideration (awaiting medical advice)
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- **Lifestyle:**
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- Plans to incorporate **strength training** (muscle-building focus)
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- No current supplement routine
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---
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## App Workflow
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1. **Diet Plan:** User selects meals from the rotating 7-day plan.
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2. **Shopping List:** App generates a **weekly list** based on selected meals and budget.
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3. **Meal Prep:** User preps meals on Sunday (or chosen day) for the week.
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4. **Tracking:** Optional progress tracking for weight, symptoms, and adherence.
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5. **Reminders:** Notifications for meal times, hydration, and exercise.
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6. **Auth:** Basic authentication mechanism for user access.
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---
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## Features
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- **Carousel:** Welcome screen with tips popup for user guidance.
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- **Backend:** Carousel data integrated into backend for dynamic content delivery.
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- **Content:** Tips, advice, and menu recommendations added to carousel for enhanced user experience.
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---
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## Future Improvements
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- [ ] Printable version of the diet plan
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- [ ] Adjustable budget (lower/higher)
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- [ ] Supermarket-specific shopping lists (Tesco, Sainsbury's, etc.)
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- [ ] Recipe details for each meal
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- [ ] Progress tracking system (weight, symptoms, mood)
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- [ ] Integration with fitness apps (for exercise tracking)
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---
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## Technical Notes (Vibe-Coding)
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- **Storage:** Markdown-based (user preference)
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- **Styling:** Solarized dark theme + Fira Code font
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- **Avoid:**
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- Bullet points or numbered lists (user preference)
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- The word "crucial"
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- Long, complex sentences
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- **Tables:** Only when necessary, with **extremely concise** content
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---
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*Last updated: 12 July 2026* |